CROSSFIT

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MONDAY

STRENGTH
4 sets
6 Back Squat
12 Stiff Legged Romanian DL, 30×1

METCON
0:00-10′
1 mile Run

At 10:00
12 min emom
1 – Machine for cals
2 – Amrap Front Squat WITH EMPTY BAR
3 – Forearm Plank os Heavy Carry
*performance: pistols

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TUESDAY

STRENGTH
4 x 6 Scarecrow Clean
4 x 6 Drop Jerk
*rest 60-90 sec between
**1-3 sec pause in catch position

METCON
12 min Amrap
7 Clean and Jerk
9 Burpees over the Bar

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WEDNESDAY

STRENGTH
Strict Pull Ups Strength Protocol Day 3

METCON
Summer Hiit: Ferrari
15 Rounds for Time
2 Bar Muscle Up / 3-4 C2B
6 Box Jump Over
12 American Swing 32-24 kg
*20 min cap time

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THURSDAY

STRENGTH
4 Rounds for Quality
5 Tuck Lever Raise (30X1)
20m Crossbody Carry
10-15 Sit Up Throw to Partner

METCON
20 min Amrap T-2
15 Synchro T2B
30 Wall Ball
40 cals row

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FRIDAY

STRENGTH
Every 90 sec x 4
4 Snatch Deadlift from Deficit

Every 90 sec x 5
2 x 1 Snatch DL + 2 Muscle Snatch from Deficit

4 x 1 Hang Muscle Snatch 1 Power Snatch

METCON
10 min Amrap
10 Power Snatch
10 V-Ups
10 Sumo DLHP
10 Reverse Lunges

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SATURDAY

STRENGTH
3 Sets
10/10 RNT Split Squat
10/10 Palloff Press
+
3 Sets
12 Goblet Cyclist Squat
12 Weighted Deadbug

METCON
For Time: (T-2)
50 – 40 – 30 -20 – 10
KB Clean and Jerk
Burpee over the Partner

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HYBRID

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MONDAY

STRENGTH
Barbell Shoulder Press 4 x 6

PUMP
8 min VA
Max Banded Triceps Extension
10 Tall Plank Shoulder Tap

ENDURANCE
20 min Amrap
5 min Max erg RPE 7
5 min Amrap
10 Single Arm Push Press
10 Sit Up
10 Goblet Squat

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TUESDAY

STRENGTH
Barbell Romanian Deadlift 4 x 8

PUMP
12-10-8 Wide Pull Ups

ENDURANCE
2 Rounds For Time T-2
40 Russian Swing 32/24
40 calorias
40 Devil Slam Ball
40 calorias
_cap time 18 min

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WEDNESDAY

STRENGTH
Deficit Split Squat 3 x 12

PUMP
10 min Emom
Min 1: 10 Dumbbell Sumo Pulse Squat
Min 2: 30 Russian Slam

ENDURANCE
16 min – 90 sec On 30 sec Off
A. Box Jump Step Over / BPHO into Lunges
B. Row o Bike

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THURSDAY

STRENGTH
Incline Row 3 x 12

PUMP
3 sets
12 Seated Curl
12 Bent Over Lat Raise

ENDURANCE
20 Rounds For Time T-2
2 D-Ball Clean 50/35
6 Wall Ball
8 cals ski
_cap time 18 min

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FRIDAY

STRENGTH
4 set
10 Single Leg Deficit Hip Thrust

PUMP
4 sets
5 Hanging Knee Raise x side
10 Partner Sit Up

ENDURANCE
3 Rounds
Min 1: 12/10 Goblet Reverse Lunges
Min 2: 12/10 cals
Min 3: 12/10 Hanging Dumbbell Snatch
Min 4: 12/10 cals
Min 5: 12/10 Alt V-Ups
Min 6: 12/10 cals
Min 7: rest

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SÁBADO

STRENGTH ENDURANCE
12 mim Emom
Min 1: Australian Pull Ups o Ring Row
Min 2: Hollow Floor Press
Min 3: Goblet Wall Sit

MUSCULAR ENDURANCE
12 min Amrap Team of 3
50 Syncro Air Squat
60 Dumbbell Power Clean

ENDURANCE
12 min Max Distance Erg Team of 3